Comment by thesz

5 hours ago

HIIT is a borderline strength training.

Consider Tabata protocol.

It is supermaximal effort protocol, participants are required to exert maximum effort repeatedly.

The duration of active phase of Tabata is 20 seconds, half of approximately 40 seconds after which maximum performance (power output) drops significantly, because body switches to a different energy system.

In my experience, Tabata squats are done in range of 16-21 per 20 seconds of active phase. So, basically, Tabata squats are equal to somewhat less than 8 sets of 16-20 repetitions done close to failure. The failure usually come after first active phase, so that's why there are "somewhat less than 8 sets." I personally define failure as breakage of exercise form or exercise pace, and this is what I and others experience in Tabata squats.

And you know what? If you go close to failure, muscle mass and strength grow in the range of 5 to 35 repetitions [1].

[1] https://www.youtube.com/watch?v=dN_c4sQwfTI

PS

Other HIIT protocols are similar. For example, 3 one-minute-active-phase-one-minute-rest supermaximal protocol also leans close to "3 sets of 35 repetitions done to failure" - squats' pace noticeably quickly deteriorate to 1 squat in two seconds.

9 comments

thesz

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storus  4 hours ago

Tabata is the craziest workout ever, with Tabata sprints I couldn't feel my legs 3 minutes in and after 4 minutes all I could do was to vomit while shaking on the ground. 7-minute workout with as many reps as possible (even if not in perfect form) helped more overall.

alfiedotwtf  5 hours ago

So that’s for building muscle, but what about if you wanted to lose a few kilos and increase endurance for long distance running? What would be the way to go to optimise your time?

  • nemomarx  5 hours ago

    If you want to increase endurance for running I think the general suggestion is to hit the track and do running? Get your mile time down or similar.

    In my personal experience I've found strength training better for losing weight than just cardio but any activity will help a bit. You'll really need to adjust your diet in some way for it though, or at least start counting and keep your calories steady as you do more activity. Trying to outburn what you eat takes like an hour of exercise a day otherwise, it's tough.

    • Earw0rm  4 hours ago

      Strength training has more of a positive effect on body composition.

      The problem with doing a lot of cardio is that you need muscle to burn calories (especially so without injury and as you get older), and too much medium intensity cardio will start to chew up lean mass.

      No harm in doing a bit of both though, especially if your goal is fitness/maintenance rather than maximum strength or a particular look.

  • projektfu  2 hours ago

    Eat less to lose the weight. Tirzepatide or something similar makes that a lot easier.

    Tabata (the sprint/recover running technique) was developed, I believe, to increase VO2-max. It should help with overall endurance, and you can go on a long run each week. That would probably be efficient.

  • meroes  4 hours ago

    Longer slower running burns more fat because your body isn’t forced to use as much glycogen as faster paced running.

    I guess the answer for optimizing time is to get a home treadmill if removing the commute to a trail/track will make the timing work.